Stressed Out!

How to recharge, refresh and refocus for peak performance

by Pamela Ammondson

Your quarterly report is due at noon, your assistant called in sick, your company announced a second wave of lay‑offs, and you just discovered that your computer has a virus ... and it's only 9:15 a.m… Ah ... the joys of stress!

When the stress of today's work world gets too intense, many people escape with a well‑deserved vacation or sabbatical. But what can you do if you don't have the time to get away? Simple. Take a few minutes a day to recharge, refresh and refocus for peak performance and increased mental clarity.

Whether you work in a downtown high‑rise, a country shop or anything in between, you can renew your physical and mental state in as little as seven minutes a day. Follow these simple steps for daily relaxation and watch your stressed‑out, worn‑out and unfulfilled body and mind transform into a happy, creative and productive person.

1. Take a beauty break.

No matter where you live or work, there’s beauty all around you. During your lunch break, visit a park or some other secluded place filled with nature's beauty. The growing field of ecopsychology studies the powerful connection between nature and mental well‑being. Many people experience a heightened awareness in nature; their senses are sharpened; they feel connected to something greater than themselves and a sense of inner peace. Find a quiet place to relax and enjoy the scenery. As you do this, take deep breaths by inhaling, slowly to the count of five and exhaling slowly in the same manner. Repeat this breathing exercise ten times. This helps clear your mind and relieve the chest tightness stress causes. If you spend your days in a bustling city, take a similar break near a fountain in a beautiful hotel lobby filled with lush green foliage, a flower shop or in a museum. Each place will offer something peaceful and relaxing to focus on.

2. Listen to relaxing music.

Our minds are like giant sponges. They soak up everything around us and use those stimuli to determine our mood. Many researchers have even determined that stress hormones rise in response to noise, especially harsh, violent or loud sounds. When you're at work, keep a portable cassette or CD player nearby and some of your favorite relaxation music. Many people escape by listening to classical music or meditation music that's intertwined with nature sounds, such as a babbling brook, a rainstorm, or waves crashing against the shore. As you listen to your music, practice your breathing exercises to help soothe the stress away.

3. Exercise.

While not a cure for all problems, exercise can calm your fears, increase your strength and stamina, and raise your energy level. Many companies now have on‑site exercise facilities open for employee use throughout the day. If yours does, take advantage of quick jog on the treadmill during lunch or lift weights for a half hour after the workday is over. If your company doesn't offer such a benefit, join a gym, purchase some home exercise equipment or do some simple exercises that don't require additional equipment. Jogging, walking, hiking and dancing are excellent forms of exercise that are also lots of fun. No matter what exercise option you choose, always think of exercise as a way of taking control of your life, not as some sort of punishment. When the day‑to‑day grind makes you feel out of control, exercise is a perfect antidote. It puts you squarely in control of life and moving forward on your path.

4. Pamper yourself with physical affirmations.

Verbal affirmations are positive statements that help us focus on creating what we want. Physical affirmations are similar. They remind us that we are deserving of what we want and also help us reduce stress by making us feel good about ourselves. Using physical affirmations to pamper yourself doesn't have to be expensive. In fact, many physically affirming activities are absolutely free. Some examples are taking a long walk, watching the sunset, attending a free lecture, spending a day at the beach, lying on the grass and watching the clouds or visiting with an old friend. For those times when you have some extra money to splurge, consider buying a best-selling hardback novel, going to a day spa, getting a massage, going out for dinner or attending a symphony, ballet or sporting event. Whatever you choose to do, totally immerse yourself in the activity so you can temporarily forget your stress and recharge your mind.

Like it or not, stress is an inevitable part of life. How you deal with it, though, makes all the difference in your well-being. The key to controlling stress is to do simple re‑energizing exercises regularly. Schedule break time in your daily calendar so you can recharge every day.

While taking a stroll during your lunch break may not be as relaxing as a week‑long retreat in the mountains, it will certainly help keep your stress under control and at a healthy level. That way when your vacation finally does come around, you'll be better able to enjoy it and reap the rewards of a totally rested and recharged psyche.

Pamela Ammondson is president of Ammondson Communications, a consulting firm specializing in business communications and marketing. She is also the author of Clarity Quest: How to Take a Sabbatical without Taking More than a Week Off (Simon & Schuster, 1999, $12), and conducts Clarity Quest workshops for corporate executives, small business owners, professionals, and entry level employees, as well as the unemployed and searching. For more information, call 707‑539‑8711, email parna@ammondson.com, or visit www.ammondson.com.